Ukuthola i-fiber eyanele ekudleni kwakho kungenye yezinqubo ezibalulekile iziguli eziningi zegciwane ezidingeka zilandele njengengxenye yohlelo lokuphumelela kwesisindo.
Izinzuzo zeFiber for Patient Thyroid
I-fibre inezinzuzo eziningi kakhulu kuwo wonke umuntu, kodwa ikakhulukazi kubantu abane-thyroid engasebenzi - abazama ukulahlekelwa isisindo.
- I-fibre iyasiza ngokuqokwa. Abantu abane-hypothyroidism bavame ukunciphisa ukugaya, futhi ukuqothulwa okungapheli kuyisikhalazo esivamile, ngisho nalapho isifo se-thyroid esingasebenzi singaphathwa. Ukuthola amazinga afanele e-fibre kungasiza ukugqugquzela ukuhlala njalo emathunjini, futhi kunciphise ukuqotshwa okungapheli.
- Ama-fibre anganciphisa ushukela wegazi. Ukudla okuphezulu kuhlushwa kancane kancane, futhi ushukela wabo nawo akhululwa kancane kancane. Lokhu kusho ukuthi lokhu kudla kunomhla ophansi "we- glycemic index ". Ukukhetha ukudla okuphezulu-fiber kungakusiza, ukusiza ukuguquka okuphawulekayo kokushukela kwegazi, kanye nokwehla okuphumela ekuphenduleni okujwayelekile kwe-insulin (insulin ukumelana) engathuthuka. Ukuhlukumeza kahle imithi ye-carbohydrate nokuphatha i-glucose kubonakala sengathi kuvame kakhulu ezigulini zegciwane, futhi futhi ubhekene nobungozi obukhulu bokumelana ne-insulin .
- Ama-fibre angasiza ekunciphiseni ukudla kwe-glycemic yokudla. Ngaphandle kokukhetha ukudla okuphezulu-fiber, ungathatha ama-fibre supplements kanye nokudla okungaphezulu kwe-glycemic, futhi ngandlela-thile, "guqula" ukudla okuphezulu-glycemic ibe ukudla okungezansi-glycemic. Isibonelo, uma kufanele ube ne-dessert ushukela, noma isitsha se-pasta - kokubili ushukela futhi uphakamise uhla lwe-glycemic - abanye ochwepheshe batusa ukuthatha amakhemikhali amaningana angenangqondo ye- psyllium nokudla kwakho. I-Psillium iyimithombo emihle kakhulu ye-fiber, futhi uma ithathwa ngokudla okuphezulu, ingasiza ukunciphisa ukugaya nokunciphisa i-spikes ye-glucose ejwayelekile ngemuva kokuphatha noma ukudla okuphezulu.
- I-fibre ingasiza ukuchofoza i-cholesterol. Ukudla okuphezulu-fiber kungasiza ekunciphiseni amazinga e-cholesterol engalungile. I-cholesterol ephakanyisiwe ingaba uphawu lwe-hypothyroidism engalashwa , futhi ivame kakhulu ngisho nalabo abaphathwa nge-thyroid engasebenzi.
- I-fibre ingakusiza ulahlekelwe isisindo . Ukudla okuphezulu kakhulu kuthatha isikhathi eside ukugaya, futhi kukugcwalisa ngokushesha.
Njengoba ngibhala encwadini yami, The Thyroid Diet Revolution :
Ucwaningo olulodwa lwathola ukuthi ukungeza amagremu angu-14 ngosuku lwe-fibre kwahlanganiswa nokunciphisa kwe-10% ekufakeni kwamandla nomzimba, nokulahlekelwa kwesisindo samakhilogremu angu-5 ngaphezulu kwezinyanga ezingu-4.
Kwesinye isifundo, phakathi kweqembu labesifazane abangu-53 ababengaphezu kokukhuluphala ngokweqile, kulandela ikhalori engu-1200 ngosuku lokudla, amaviki angaphezu kwangu-24, isigamu sanikezwa i-fiber supplement, ihafu ye-placebo eyamukelwe. Banikezwa amagremu ama-6 e-fibre ngosuku okufanele baqale, kuze kube ngu-4 amagremu. Ngemuva kokwelashwa, iqembu le-fibre lahlekelwa inani elilinganiselwa ngamaphilisi angu-17.6 ngokulingana no-12.76 amakhilogremu eqenjini le-placebo.
Zingakanani I-Fiber Okudingayo?
Abantu abangaba ngu-50 badinga ama-gram angu-30 kuya ku-40 ngosuku, futhi abesifazane badinga cishe amagremu angu-25 kuya ku-30. Ukudla okuvamile okuseMelika, noma kunjalo, kuhlanganisa azungeze amagremu angu-10 ngosuku noma ngaphansi kwe-fiber.
Indlela Yokuthola I-Fiber Enough
Uzofuna ukufaka ukudla okunezintambo eziningana ngangokunokwenzeka. Isibalo sethu sokulahlekelwa kwesisindo Malia Frey sinolwazi oluhle kakhulu lokudla okuphezulu. Kodwa khumbula, iziguli eziningi ze-thyroid zizwela ezinhlameni, futhi ikakhulukazi, ukolweni, ngakho-ke izinhlamvu ze-fibre eziphakeme, izinkwa kanye nama-pastas zingaletha i-fiber, kodwa futhi zingadambisa imizamo yokulahlekelwa isisindo. Uma usebenzisa i-fibre ukusiza ekulahlekeni kwesisindo, uzofuna ukugxila emifinini ephezulu-fiber, izithelo zommbila, ubhontshisi, amantongomane, imbewu, nangaphansi, izithelo.
Kufanele udle ukudla okuningi ukuze ufike kumazinga okubhebhetheka kwefiber. Ukufinyelela ekufakeni okuhle kwefayibha ngosuku, kuzomele udinge isengezo sefayibha, ngaphezu kokugcizelela ukudla okunezintambo ezicebile ekudleni kwakho.
Qala kancane, ungahambi kusuka ku- "10 kuya ku-30" ngosuku olulodwa - udinga ukunikeza isikhathi sakho sesisu sokugaya amathumbu ukulungisa, futhi ukwengeza i-fibre kakhulu kakhulu ngokushesha kungabangela ukungakhululeki.
Ama-Fiber Supplements
Kunezinhlobo eziningi zezinto ezihlukahlukene ze-fiber ezitholakalayo. Izintandokazi zami zifaka:
- I-Psyllium. Ucwaningo oluthile oluthola ukuthi abesifazane abathatha amagremu angama-20 e-psyllium ngaphambi kokuba badle badle amanoni angaphansi, futhi bazizwa begcwele ngokugcwele ngaleso sikhathi, bese besiza ngokulahlekelwa isisindo. I-husk ye-Psyllium itholakala kwimikhiqizo yezohwebo njenge-Metamucil. Ungathola futhi i-psillium powder, noma ifomu lami elithandayo, kuma-capsules. I-Psillium ayithengi, futhi uma ithathwa ngama-capsules, ilula kalula, futhi kulula ukuthatha - akukho ukuphuza i-gloppy, i-sludgy fiber powder emanzini.
- I-Guar Gum - I-Guar gum iyisekele ephezulu-fiber. Itholakala kumkhiqizo owandiswayo we-fiber, i-Benefiber, efika njenge-powder. Ngokungafani nezinye izintambo, kuhlanganise i-psillium, igum guar igxila ngokuphelele eziphuzweni (njengejusi, amanzi noma i-smoothies), kungekho grit noma inqwaba. Ungayifaka kalula kumjisi namanzi, futhi awunambitha - awusoze wazi ukuthi ukhona.
Izixwayiso ezibalulekile mayelana neFiber for patient patients
Uma ushintsha kusuka e-fiber ephansi kuya ekudleni okuphezulu kwe-fibre, kunezinto ezimbili okufanele uziqaphele ekudleni kwakho.
Okokuqala, qaphela ukuthi uthatha imithi yakho ye-thyroid okungenani ihora ngaphambi kokudla noma ukuphuza ikhofi ekuseni, ngakho ukungenisa kwakho akuphephile. Ukudla okuphezulu kwe-fibre kungashintsha kakhulu izidingo zakho zemithi ye-thyroid, ngakho-ke amaviki ayisithupha kuya kwangu-8 emva kokuqala ukudla okuphezulu, kufanele ube nomsebenzi wakho wegciwane ovivinyelwe ukuqinisekisa ukuthi awudingi ushintsho lokulinganisa.
Okwesibili, qaphela ukuthi i-juicing eluhlaza yemifino ye- cruciferous . Imifino efana no-kale nesipinashi iphezulu-fiber, futhi iyathandwa kuma-smoothies. Nokho, uma kuluhlaza, futhi kuphakeme " kuma-goitrogens ," amakhemikhali ayenzeka ngokwemvelo anganciphisa i-thyroid, akhulise i-thyroid ( goiter ), futhi avuse ngisho ne-hypothyroidism. Ukugcoba noma ukupheka kancane lezi zitshalo ngaphambi kokuba i-juicing ingakhipha ingozi enkulu ye-goitrogenic.